Substituting a body ball for your weight bench turns every exercise into a core-stability workout. The ball's tendency to roll in any direction forces your core muscles to work overtime at keeping you stable, but the other muscles you use to lift the weights must also compensate for the instability of both dumbbells and balls. When lifting dumbbells on a body ball, start with smaller weights than you'd use on a stable bench.
Chest Press
Don't just lie down on the body ball, as it might roll beneath you. Sit down on it first instead, then lie back as you walk your feet forward. Stop when the ball supports your chest and your thighs are parallel to the floor. Extend both dumbbells straight up over your chest, palms facing toward your feet. Lower the dumbbells down and out until your elbows are approximately even with your shoulders, weights directly over your elbows. This exercise works your chest, triceps and shoulders, and of course your core too. If you have trouble maintaining your balance, spread your feet farther apart.
Overhead Triceps Extension
Sit down on the body ball. Grasp one end of a single dumbbell in both hands, thumbs around the handle. Extend the dumbbell overhead, letting the free end hang straight down between your arms. Keep your elbows close together as you bend both arms, lowering the dumbbell behind your head. Extend your arms, lifting the weight back up over your head. This exercise works your triceps. Take care not to let your elbows shift too far forward, as the dumbbell might hit your head. Squeeze your abs to keep your spine in neutral position as you lift.
Reverse Flyes
The body ball is well-suited as an alternative bench for reverse flyes, which work the back of your shoulders. Your erector spinae also gets a workout from keeping you stable in good posture. Lie face down on the ball, legs extended behind you and spread far enough to let you balance. Squeeze your core to flatten your back, then walk your feet forward until your shoulders protrude over the ball. Bring both hands together in front of your chest, a dumbbell in each hand, at or below what would be shoulder height if you were standing. Your palms should face in. Spread both arms apart as if they were the covers of a book, stopping before your elbows cross the plane of your shoulders.
Overhead Press
Your lower back naturally tends to arch when you lift weights overhead. Keeping your abs tight to maintain neutral spine position is a challenge when doing an overhead press sitting on a bench or standing. Moving to the body ball increases the challenge even more. Sit on the ball and extend both dumbbells straight overhead, palms facing forward. Bring the weights down and out, elbows directly below your forearms, until the weights are roughly level with your ears. Extend both arms overhead again. This exercise works your triceps and shoulders.
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